Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that contributes to several essential physiological functions. It supports the normal function of the immune system, contributes to normal collagen formation for the normal function of skin, blood vessels, cartilage and bones, and helps protect cells from oxidative stress. It also increases iron absorption and contributes to the reduction of tiredness and fatigue.
Because vitamin C is not stored in large amounts in the body, regular dietary intake is necessary. It is naturally present in fruits and vegetables such as oranges, strawberries, blackcurrants, peppers and broccoli. In the UK, vitamin C supplements are regulated as food supplements and must comply with the Food Supplements (England) Regulations 2003 and UK Nutrition and Health Claims rules. Only authorised health claims may be used in product communication.
Recommended Daily Intake in the UK
In the UK, the Reference Nutrient Intake (RNI) for vitamin C for adults is 40 mg per day. This amount is considered sufficient to meet the needs of most healthy individuals. Many people can achieve this intake through a balanced diet rich in fruit and vegetables.
Food supplements on the UK market often provide higher doses, commonly ranging from 80 mg to 1000 mg per serving. While higher intakes are generally well tolerated, vitamin C has a Safe Upper Level (SUL) set by expert authorities. Intakes significantly above 1000 mg per day may cause mild gastrointestinal discomfort in some individuals, such as stomach cramps or diarrhoea.
When choosing a supplement, consumers should check the label for the amount per tablet or capsule, the recommended daily dose and any relevant warnings. It is important not to exceed the stated daily intake. Food supplements are intended to supplement the diet and should not replace a varied and balanced diet and healthy lifestyle.
How to Dose Vitamin C Safely
For most adults, a daily intake of 40–200 mg is sufficient to maintain normal physiological functions. Individuals with increased needs, such as smokers, may require slightly higher intake due to increased oxidative stress, though this should remain within safe limits.
Vitamin C can be taken with or without food. Because it is water-soluble, excess amounts are excreted in urine. Dividing higher doses into smaller portions throughout the day may improve tolerance.
Pregnant or breastfeeding women, individuals with medical conditions, or those taking medication should consult a qualified healthcare professional before starting supplementation. This is particularly relevant for people with a history of kidney stones or specific metabolic disorders.
In summary, vitamin C plays an important role in immune function, collagen formation and antioxidant protection. In the UK, appropriate dosing should align with established dietary recommendations and regulatory guidance. A balanced diet remains the primary source, while supplementation can be used responsibly to help meet daily requirements when needed.
Source: sup24.co.uk
